Anthony Roberto's Thickness,Width,and Legs
Bulking
Advanced
Machine strength
Plan Details
The Anthony Roberto's Thickness,Width,and Legs routine by anthroberto7 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is designed to build mass. It will do it by hitting every body part twice a week, while still allowing time for recovery as long as supplementation, sleep, and nutrition are on point. It can be tailored to make you just as strong as you are big, but that all counts on you pushing yourself to your limit every day. Note: The ab circuit day can be added to any workout day. I suggest doing it whenever time allows and abdominals aren't too sore to work.
Routine detail
Mon
Thickness Day (Chest and Arms)
Est. 101 min
12 exercises
Barbell Bench Press
5 Sets x 15,10,8,6,4 Reps
Barbell Neck Press
3 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 8 Reps
Machine Fly
4 Sets x 15 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 8 Reps
Tue
Width Day (Back and Shoulders)
Est. 110 min
12 exercises
Pull-Up
5 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Wed
Leg Day
Est. 93 min
10 exercises
Barbell Squat
5 Sets x 15,10,8,6,4 Reps
Barbell Pin-Off Good Morning
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Thu
Thickness Day (Chest and Arms)
Est. 140 min
15 exercises
Barbell Incline Bench Press
5 Sets x 15,10,8,6,4 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Fri
Width Day (Back and Shoulders)
Est. 109 min
12 exercises
Barbell Rack Pull
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Iso Lateral High Row
4 Sets x 10 Reps
Machine One-Arm Pulldown
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 15 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Push Press
5 Sets x 5 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Sat
Leg Day
Est. 94 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 5 Reps
Barbell Pin-Off Good Morning
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 12 Reps
Any
Ab Circuit
Est. 44 min
5 exercises
Cable Kneeling Crunch
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Windshield Wipers
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
